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This is a great summary and the first part nicely describes what is, somewhat jokingly, referred to as the Dodo Bird Verdict: All therapies are equally effective and it is instead the relationship with a trusted therapist that is important.

I guess it depends on your definitions, but I think your 20-30% numbers are still way to high.

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20-30% numbers, could be too high. It is hard to know. In the way that I would define it, it would be this:

The part of you that is in control and makes the decisions that give you agency over yourself. I used to believe I was directing myself day to day, but I'd guess that the concious only has a 20-30% say in the matter.

This opposed to who is performing the actions in which the subconcious mind is involved in 99% of the work. e.g. walking is almost entirely a subconcious activity.

Eastern philosophy puts it at 1% at best, rest is pure autopilot mode.

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